Run in Mud Obstacle Race Training-11/30/15

At the risk of looking as if my workouts are in a rut, I am continuing to post the daily goal of 200 pull ups per day. The reason is the introduction of the ever difficult and insane rigs, wheels, monkey bars and integration of American Ninja Warrior type of obstacles. These cannot be done without proper form, grip, forearm and shoulder strength.

However, there is hope. Now that we are creating a base for pull ups, we can integrate additional exercises. Now that I have routinely been able to maintain this daily amount, I have time for other stuff. Keep in mind that I am knocking these out throughout the day and not all at once. I try to perform 30 - 50 pull ups each hour or two and add fundamental exercised to prepare for traditional obstacles.

Morning:

Sets of pull ups using various grips and platforms to reach 100. Use mountain climbing, bar, post, pole and other platforms requiring both horizontal and vertical grip capability.

Lunch:

Run 5.1 miles as follows:

1 mile warm up

1/4 mile race pace

1/4 training pace

1/3 mile race pace

1/3 mile training pace

1/3 mile race pace

1/3 mile training pace

1/3 mile race pace

1/3 mile training pace

1/4 nuke race pace

1/4 mile training pace

1/4 nuke race pace

1/4 mile training pace

1/10 mile race pace

1/10 mile training pace

1/10 mile race pace

1/10 mile training pace

1/10 mile race pace

1/10 mile training pace

Afternoon:

Sets of pull ups using various grips and platforms to reach 100. Use mountain climbing, bar, post, pole and other platforms requiring both horizontal and vertical grip capability.

2 sets of 10 Romanian Dead Lifts

Evening:

100 push ups

Run in Mud Obstacle Race Training

It's another hot day, but a chance to excel. When possible, run in a wooded trail with plenty of shade. I ran the Madison Greenway. I stayed along the fence line to take advantage of the shade. Once finished, I made my way to the playground for an American Ninja Warrior style workout.

Run 4.1 Miles
Hike .6 miles
Plank for 2 minutes. Add 10 spider man push ups for each minute
Side plank for 1 minute each side. Perform 10 side leg lifts and bring upper knee to chest 5 times each side.

Do monkey bar type workout American Ninja Style. Here are examples of what I was able to do:

 

 

Finally, cool down with a few laps in the pool.


Did you know that the military, including US Army and US Army Reserves sponsor great obstacle races? Check it out during your next tough mudder, Savage Race, Warrior Dash, and Spartan Race. Find some great Army style workouts here:

Run in Mud Obstacle Race Training-Savage Race Results

Great news, 

At the 2015 Georgia Savage Race, I came in first in my age group and qualified for the OCR World Championship. 

Overall I came in 33rd.

Just had to share...


Great exercises in this book...

Run in Mud Obstacle Race Training-02/11/15

Further workout preparing for the American Ninja Warrior. They should be calling soon. I am preparing for the opportunity. This workout consists of a run in the morning and exercises at my desk and at home throughout the day.

Warm up:
Rotate
Stretch
25 jumping jacks

Main Set:
Run 4 miles

Do the following 4 times:
10 air squats
20 desk top v ups
20 desk top bent knee v ups
Plank for 1 minute
5 pull ups with legs extended in front of you

Walk 2 miles

Run In Mud Obstacle Race Training-1/13/15

I understand that the time for submitting the video to American Ninja Warrior is now up. I am playing the waiting game, praying to be one of the chosen. IN the meantime, I'll keep preparing.

Run 3.1 miles
5 pull ups with leg lifts x 6
1 minute on monkey bars





 More exercises here: